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5 things to know when exercising in the heat

5 things to know when exercising in the heat

It's hot. But even the summer heat can't keep die-hard outdoor workout enthusiasts from their regular routines. But those outdoor workouts combined with the summer heat and humidity can be dangerous.
So if staying out of the heat isn't an option when working out, Thomas Arnold, chairman of the department of emergency medicine at LSU Health, and Brookie Jones, primary trainer for Camp Gladiator, offer these tips.

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1. Hydrate.

"People underestimate the amount of fluid they are losing when they are out in this kind of heat and humidity," Arnold said. "You really need to hydrate more aggressively than you would in normal temperatures."

Jones added, "There's not a certain amount of water that you need to drink. You're going to know when you've had too much. If you're outside in the heat and have too much water it's going to make you just as sick."

Jones said 20 ounces of water should be sufficient but it depends on the difficulty of the workout.

Your body and its 2.6 million sweat glands lose more than just water to the heat.

"Water is great but if you're drinking just water, occasionally you're going to need to replenish some electrolytes as well. Sports drinks and energy drinks are important to include in the mix," Arnold said. "You don't have to exclusively do those but if you're just hydrating with water and you're out in the heat sweating a lot some of your electrolytes are going to get depleted and that's going to cause you to feel bad. So, some of the sports drinks are designed to replace that."

Electrolytes, which include sodium and potassium, regulate nerve and muscle function, hydration, blood pressure and the rebuilding of damaged tissue. Electrolytes are lost when the body sweats during exercise.

Sports drinks will do the trick, but the National Institute for Occupational and Safety Health, a branch of the U.S. Center for Disease Control and Prevention, advises regular meals and salt-containing snacks will usually replace electrolytes lost to sweating.

3. Avoid extreme temperatures.

Arnold suggests working out early in the morning before it gets too hot or later in the evening when it starts to cool off.

"Avoid the midday heat when the heat index is up to 100-105 degrees," he said. "If you can't avoid the heat, you need to pace yourself and take frequent breaks."

Jones said keeping cool towels nearby is helpful.

"Always have cool towels to help body temperature stay down a little bit," she said. "Or, you can have some ice in a bucket."

Arnold also suggests if you're going to be in direct sunlight, to have good UV protection, like sunblock.

"We generally have less problems with sunburning because it's so hot you don't stay out in it," he said. "That's generally not the issue with this kind of oppressive heat. It's heat exhaustion and overexertion and dehydration that we see."

4. Wear loose-fitting clothing.

According to the Mayo Clinic, lightweight, loose-fitting clothing should be worn to help evaporate sweat and keep you cooler. Also, avoid dark colors, which can absorb heat, and if possible, wear a light-colored, wide-brimmed hat.

"Wear something that's breathable - light clothing that wicks the moisture," Arnold said. "A lot of the cooling process the body does is dependent on evaporation. When the humidity is very high like it is around here, the evaporative process doesn't happen. Wearing clothing that easily wicks the moisture is important."

Jones said, "Some people work out in long sleeves but most are going to wear loose-fitting, light, cool clothes."

5. Maintain energy.

Arnold said energy drinks are sufficient for keeping energy levels up during brief periods of outdoor workouts.

"But if you're out there longer you probably need something with a little more substance such as energy bars or performance bars that athletes do when they're doing long stretches of activity," Arnold said.

Jones said, "Before and after working out, eat a protein bar or some fruit to give your body a little bit of fuel."

But even the summer heat can't keep die-hard outdoor workout enthusiasts from their regular routines.

But those outdoor workouts combined with the summer heat and humidity can be dangerous.

National Weather Service meteorologist Matt Hemingway said a heat advisory is in effect until 7 p.m. today.

"We're looking at temperatures in the mid to upper 90s," he said. "Those temperatures combined with our humidity will keep our heat index hot enough to warrant a heat advisory, which puts our heat index temperatures up to 105 degrees or hotter."

Hemingway said a heat index that high can cause people to experience heat cramps, heat stroke and heat exhaustion.

"When you get heat index values that high, we just want to make people aware that if you're working outside you need to take extra precaution to keep yourself cool and take more breaks," he said. "We just want to make people aware that this is not just your normal summertime heat."

Hemingway said the rise in temperatures over the last few days is the result of a strong, high pressure ridge anchored over the region.

"It will remain in place through this week," he said. "Temperatures will be in the mid-90s all the way through the weekend."

So if staying out of the heat isn't an option when working out, Thomas Arnold, chairman of the department of emergency medicine at LSU Health, and Brookie Jones, primary trainer for Camp Gladiator, offer these tips.

1. Hydrate.

"People underestimate the amount of fluid they are losing when they are out in this kind of heat and humidity," Arnold said. "You really need to hydrate more aggressively than you would in normal temperatures."

Jones added, "There's not a certain amount of water that you need to drink. You're going to know when you've had too much. If you're outside in the heat and have too much water it's going to make you just as sick."

Jones said 20 ounces of water should be sufficient but it depends on the difficulty of the workout.

Your body and its 2.6 million sweat glands lose more than just water to the heat.

"Water is great but if you're drinking just water, occasionally you're going to need to replenish some electrolytes as well. Sports drinks and energy drinks are important to include in the mix," Arnold said. "You don't have to exclusively do those but if you're just hydrating with water and you're out in the heat sweating a lot some of your electrolytes are going to get depleted and that's going to cause you to feel bad. So, some of the sports drinks are designed to replace that."

Electrolytes, which include sodium and potassium, regulate nerve and muscle function, hydration, blood pressure and the rebuilding of damaged tissue. Electrolytes are lost when the body sweats during exercise.

Sports drinks will do the trick, but the National Institute for Occupational and Safety Health, a branch of the U.S. Center for Disease Control and Prevention, advises regular meals and salt-containing snacks will usually replace electrolytes lost to sweating.

3. Avoid extreme temperatures.

Arnold suggests working out early in the morning before it gets too hot or later in the evening when it starts to cool off.

"Avoid the midday heat when the heat index is up to 100-105 degrees," he said. "If you can't avoid the heat, you need to pace yourself and take frequent breaks."

Jones said keeping cool towels nearby is helpful.

"Always have cool towels to help body temperature stay down a little bit," she said. "Or, you can have some ice in a bucket."

Arnold also suggests if you're going to be in direct sunlight, to have good UV protection, like sunblock.

"We generally have less problems with sunburning because it's so hot you don't stay out in it," he said. "That's generally not the issue with this kind of oppressive heat. It's heat exhaustion and overexertion and dehydration that we see."

4. Wear loose-fitting clothing.

According to the Mayo Clinic, lightweight, loose-fitting clothing should be worn to help evaporate sweat and keep you cooler. Also, avoid dark colors, which can absorb heat, and if possible, wear a light-colored, wide-brimmed hat.

"Wear something that's breathable — light clothing that wicks the moisture," Arnold said. "A lot of the cooling process the body does is dependent on evaporation. When the humidity is very high like it is around here, the evaporative process doesn't happen. Wearing clothing that easily wicks the moisture is important."

Jones said, "Some people work out in long sleeves but most are going to wear loose-fitting, light, cool clothes."

5. Maintain energy.

Arnold said energy drinks are sufficient for keeping energy levels up during brief periods of outdoor workouts.

"But if you're out there longer you probably need something with a little more substance such as energy bars or performance bars that athletes do when they're doing long stretches of activity," Arnold said.

Jones said, "Before and after working out, eat a protein bar or some fruit to give your body a little bit of fuel."